How Can You Heal Yourself Through Guided Imagery?

Darryl Bachmeier
May 28, 2019

Imagine yourself going through a stressful situation or feeling ill or uncomfortable at a certain place. In such a condition, all you wish for is to be at some calm place where you can feel relieved, comfortable, and relaxed. You can do this by guided imagery.

What is Guided Imagery?

Guided imagery is a therapeutic way to use words and images to divert your attention from stress, worry, and pain and focus on your inner strength and capabilities. It’s one of the simplest yet most powerful tools for building self-awareness and self-consciousness.

Our mind is connected to our body in such a way that it reacts to what we experience or imagine in our mind. tremendous effect on the body, a mind can play a vital role in healing the body and enhancing well-being.

The power of imagining and creating certain images in your minds can help you to reduce pain and stress. By visualizing anything using imagination, you can have more control over your current condition.

How does guided imagery work?

Guided imagery works for both kids and adults. It involves envisioning a certain sight or using your imagination to focus on your senses i.e., vision, sound, smell, touch, or taste, and feel good about yourself. It’s like daydreaming where your mind helps to cope with the present situation.

It’s often used as a relaxation technique. You can sit or lay quietly imagining yourself at a peaceful healthy place like a beach, forest, or meadow and doing something you like. It’s up to you what to think about and imagine. Your mind will listen to it and help you to cope with stress, anxiety, and depression.

If you’re a student or an athlete, you can achieve your goals by using guided imagery and imagining yourself performing at your best. This practice can even help you with public speaking.

Health Benefits of Guided Imagery

Studies have shown that guided imagery has numerous health benefits. It can have a positive effect on heart rate, oxygen rate, hormone balance, and body temperature. It can help in relieving symptoms caused due to stress like high blood pressure, headache, migraine, or chest pain.

Through guided imagery, adolescents and teens can help themselves to cope with illness and stress. It can also help to deal with sleeping issues, breathing issues, and digestive issues. It’s also beneficial in nausea, quitting smoking, or lower blood pressure.

How to practice guided imagery for health and well-being?

Use guided imagery to ‘create a state you want’ in your imagination. This is how you can actually change how you are feeling at the moment. By linking images with your feelings and experiences in your mind and changing your focus, you can lessen your pain or overcome nervousness and anxiety.

To practice guided imagery yourself, follow the steps below:

  1. Find a quiet and comfortable place to sit or lie down.
  2. Close your eyes and take a few deep belly breaths.
  3. Loosen your body and start picturing yourself at a calm and peaceful place. It could be a seaside, a hill view, a meadow, or just a scene you choose.
  4. Now start imagining your scene and adding some details to it. For instance, if you’re at a beach, imagine how the sea waves rush and touch your feet. Imagine yourself at a meadow and feel the smell of the blooming flowers in the meadows. Or you can imagine the cool breeze blowing and touching your face.
  5. You can use all your senses and keep on imaging more details in your scene.
  6. You can also picture a scene that can be related to your current goal. For instance, if you’re aiming for winning a competition, imagine you’ve already performed your best and won that competition.
  7. Be aware of how relaxed your body feels when you are imagining yourself in this scene.
  8. Notice how your breathing is slowing down and your muscles are feeling looser as your whole body is relaxing.
  9. When your mind and body relieves from all that stress and anxiety, take a few more minutes to breathe slowly and feel yourself at peace.
  10. Now, when you are ready to face the current situation, slowly take yourself out of the scene and back to the present.
  11. Tell yourself that you will feel relaxed and refreshed after all this and be calm just like you’ve just imagined.
  12. Slowly open your eyes and notice how relaxed you feel right now.

You can practice the above steps by having an instructor or record an audio and listen to it. Listening to the instructions can also help you to perform guided imagery and get yourself relaxed.

The best part of guided imagery is that it’s quite safe. No risks have been found associated with it. So, next time whenever you feel stressed or nervous, give it a try. You’ll be surprised by how simple and effective it is.

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